Enjoying Filipino Food With Diabetes
Traditional Filipino cuisine can be tough to fit into a diabetes-friendly diet. Many of the staple dishes, from plain rice to adobo and halo-halo, are high in carbohydrates, added sugar, and unhealthy fats, all of which can make managing your blood sugar levels especially tricky.
A healthy diet is an integral part of diabetes management, but it’s also important to choose a satisfying and sustainable eating pattern. You shouldn’t have to give up your favorite foods. With a few simple modifications and a mindful approach, you can adapt the Filipino diet to be both delicious and healthy for managing type 2 diabetes.
Rice is a fundamental part of almost every Filipino meal, from breakfast to dinner and even dessert, according to Serious Eats. Rice is always there to soak up rich, meaty sauces, and leftover rice is often fried up with eggs and salty beef or pork.
White rice, though, is a refined grain that is stripped of most of its natural fiber content, and it is almost entirely made of carbohydrates. As a result, it causes a rapid blood sugar rise. Though brown rice does not have the same neutral flavor as white rice, it does have more fiber and a lower glycemic index, according to Stanford Medicine, and it will cause a slower blood sugar rise.
Wholesome whole grains like quinoa or barley might be even better choices. And for a truly low-carb alternative, consider cauliflower rice as a replacement for that side of white rice.
The easiest way to reduce rice’s influence on your blood sugar, however, is simply to reduce your portion size. It can be easy to overeat rice, especially when it’s the best way to slurp up sauces and stews like kare-kare and sinigang. The American Diabetes Association recommends filling only 25 percent of your plate with starches like rice, noodles, or potatoes. Start with a modest portion on your plate or in your bowl, add more veggies and protein, and don’t go back for seconds.
Filipino cuisine has a way with meats, but many of its most legendary recipes call for richer, fattier cuts. Though pork shoulder, beef oxtail, and skin-on chicken drumsticks and thighs won’t raise your blood sugar, they do contain more saturated fat than your doctor may want you to eat. Saturated fats can lead to higher cholesterol levels, raising the risk of heart disease and outcomes like heart attack and stroke, which are unfortunately common in people with type 2 diabetes, according to the American Diabetes Association.
If you’re cooking at home, swap fatty cuts for leaner ones. Pork tenderloin, beef round, and skinless chicken breast have more protein and less saturated fat, and they will still taste great with vibrant Filipino flavors.
Seafood, both fish and shellfish, is a great choice for many people with diabetes, according to the American Diabetes Association. The organization suggests having seafood at least twice a week, a great opportunity to regularly enjoy the many traditional seafood dishes of the Philippines.
You should also try to steer clear of processed meats, which have an even bigger negative effect on your long-term heart health, according to UCLA Health. Preserved beef and pork products like tapa, longganisa, and karne norte often combine saturated fat with massive amounts of sodium, and they are particularly bad choices for people with diabetic kidney disease who have been told to watch their salt intake.
There’s no rule against adding veggies to your adobo or sinigang, according to Serious Eats. Long beans, eggplant, radishes, and okra are all low-carb vegetables that work well with sweet and sour Filipino flavors.
You can cut the carbohydrate content of your lunch or dinner in half or more simply by limiting your rice and adding a side salad or vegetable dish, according to Stanford Medicine. Green leafy vegetables like water spinach and cabbage can be prepared simply and enjoyed as healthy, filling side dishes.
The Philippines is also home to many wholesome root vegetables, such as sweet potatoes, carrots, and purple yams. Though these ingredients can have high carb counts and shouldn’t take up the bulk of your plate, they’re generally low in calories and high in beneficial vitamins, minerals, and antioxidants, according to Harvard Health Publishing.
There’s no getting around it: There are a lot of deep-fried and sticky sweet dishes that come from the Philippines, and you’ll need to practice moderation when eating them if you have diabetes. A full portion of halo-halo can have nearly 100 grams of carbohydrates, according to Stanford Medicine, which is an entire meal’s worth or more. Consider sharing it with a friend or loved one — or making it a very rare indulgence.
If you need something sweet, fruit is an obvious choice, though even fruits vary significantly in carb content. Lower carb options include strawberries, papaya, and dragon fruit. Higher-carb fruits like banana, durian, and jackfruit are denser and require more moderation.
If you’re eating out or buying frozen foods, choose dishes that are grilled, steamed, or baked, rather than fried. And if you’re cooking at home, consider the many traditional ingredients that pack in a ton of flavor. Tone down the added sugar in recipes, and rely on the subtle sweetness of more wholesome ingredients like sweet potatoes and plantains. Vinegar can bring brightness and acidity to any dish. Instead of relying on syrupy condiments, look to aromatic veggies like garlic, ginger, and chili peppers.
By making conscious choices, focusing on whole foods, controlling portions, and adapting cooking methods, you can continue to enjoy Filipino flavors while nourishing your body. The key is to find a sustainable balance that allows you to savor every bite while maintaining good health.
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